Jew
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How can you increase testosterone naturally?
Testosterone is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of the metabolic syndrome. In males and females, low testosterone has been associated with depression.
Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.
Lifestyle
To optimize your testosterone levels, you don’t only need the proper amounts of vitamins and minerals but you also need to sleep well, exercise, and keep a healthy weight.
1. Sleep
Lack of sleep causes numerous health issues. Notably, it decreases testosterone production and facilitates fat gain (and we’ll see that fat gain itself can impair testosterone production). Getting enough quality sleep is so important that we will be publishing an article on that soon.
2. Physical activity
Resistance training can raise testosterone levels for 15–30 minutes post-exercise. More importantly, it can benefit testosterone production in the long run by improving body composition and reducing insulin resistance.
Overtraining, however, is counterproductive. Prolonged endurance exercise especially can cause your testosterone to drop. Ensuring adequate recovery time will help you receive the full benefits of physical activity.
3. Weight management
Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes, are strongly linked to decreases in testosterone, particularly in middle-aged and older men.
If you gain weight (as fat), your testosterone production drops. Fortunately, if you lose weight, your testosterone production can climb back up.
As this figure shows, observational studies have seen consistent results: in people who are overweight or obese, the greater the weight loss, the greater the testosterone increase.
These results have been echoed in clinical trials. A meta-analysis of 24 RCTs looked at weight loss caused by diet or bariatric surgery In the diet studies, the average 9.8% weight loss was linked to a testosterone increase of 2.9 nmol/L (84 ng/dL). In the bariatric-surgery studies, the average 32% weight loss was linked to a testosterone increase of 8.7 nmol/L (251 ng/dL).
You need not lose huge amounts of weight to see a bump in testosterone levels, either: a 5% loss in weight can increase total testosterone by 2 nmol/L (58 ng/dL).
Supplements
Only a few supplements have been shown to benefit testosterone production. Among those, the evidence mostly supports vitamin D and zinc, followed by magnesium. Two caveats should be kept in mind, however:
Zinc
Why you should take it
Zinc is a dietary mineral that is often promoted for boosting testosterone. It's true that taking a zinc supplement can increase testosterone levels, but only in people who have a zinc deficiency. Athletes are more prone to zinc deficiency than the general population because zinc can be lost through sweat.
Zinc deficiencies are associated with lower testosterone levels, so if supplementation brings zinc levels back to normal, testosterone levels will rise with it. It is important to note that increasing zinc levels above normal body levels will not increase testosterone any further. High doses of zinc can irritate the gastrointestinal tract and cause liver and kidney damage. Over time, high doses of zinc can result in a copper deficiency.
How to take it
Zinc should be supplemented in the range of 25 - 30 mg of elemental zinc per day. Elemental zinc refers to the weight of zinc itself, and excludes the weight of the compound it is supplemented with to help absorption. For example, consuming 230 mg of zinc gluconate means consuming 30 mg of elemental zinc. The label displays the elemental dosage, not the total dosage.
Zinc should be taken with meals, since some people may experience nausea after supplementing zinc on an empty stomach. Do not pair zinc with minerals like calcium, magnesium, and iron in combined doses of 800 mg or more. Combining them at low doses is fine, but in high amounts the minerals will compete for absorption and limit the overall effectiveness of supplementation.
Note: This dose is commonly recommended for athletic people who have high zinc losses in sweat. If you are either sedentary, don't produce a large amount of sweat, or have a diet moderate to high in meat products this dose could be dangerous for long-term daily usage. If that is the case, then reduce the daily dose to the range of 10-20 mg daily.
Magnesium
Why you should take it
Magnesium is a dietary mineral, like zinc. Magnesium deficiencies are associated with lowered testosterone levels.
Supplementing magnesium when deficient in magnesium will restore testosterone levels to normal. People without a magnesium deficiency should not supplement magnesium, as it will not raise testosterone levels above normal.
Like zinc, magnesium is lost through sweat, so it is often recommended for athletes.
How to take it
The standard dose for magnesium is 200 mg of elemental magnesium, though doses of up to 400 mg can be used. Elemental magnesium content is found on the supplement label. It is the amount of magnesium in the supplement, excluding other compounds that may be included.
Magnesium can be supplemented through magnesium citrate, magnesium diglycinate, and magnesium gluconate. Magnesium oxide is not recommended for supplementation because it is poorly absorbed and is more likely to cause intestinal discomfort and diarrhea.
Magnesium gluconate should be taken with a meal to increase the absorption of the supplement, but other forms of magnesium can be taken either with food or on an empty stomach.
Vitamin D
Why you should take it
Vitamin D has often been researched in the context of male fertility. In fact, vitamin D receptors are located on sperm cells. Vitamin D may also play a role in the production of steroid hormones.
Studies have shown that for men with low vitamin D levels, supplementing vitamin D over the course of a year resulted in an increase in testosterone levels. It is not known if this is due to fixing low testosterone or due to an inherent increase in testosterone, as the study was conducted in middle-aged men who may have experienced an age-related testosterone decline.
Vitamin D is a base supplement because it is very safe, cheap, and guards against low testosterone levels. Most people do not get enough vitamin D. People living near the equator that get a lot of sun may not need to supplement vitamin D. Vitamin D should be supplemented throughout winter, since sun exposure is less frequent during cold seasons.
Note: People with darker skin tones will require more sun exposure than lighter skinned people to get the same amount of vitamin D.
How to take it
To supplement vitamin D, take between 2,000 – 3,000 IU a day. The lower end of the range our usual recommended dose, while the higher end is similar to the dosages used in studies on vitamin D and testosterone. Vitamin D should be taken with meals containing dietary fat. It is sometimes taken in the morning due to anecdotal reports that it may impair sleep quality if taken too close to bedtime.
Creatine
Why you should take it
Creatine is a small organic acid which serves as an energy intermediate, replenishing ATP levels in a cell faster than glucose or fatty acids. It is most well known for its ability to increase the rate of muscle growth and improvements in strength during training.
Creatine has been investigated for its interactions with androgens a few times, and in young men (18-35 age bracket) it appears to cause a mild but reliable increase in testosterone concentrations by around 20-25%. This increase in 08 Testosterone Boosting & Enhancement Base Supplements (cont.) testosterone is thought to be partially responsible for the effects of creatine on muscle growth and power output.
Creatine is safe, but further research is needed to determine the mechanism through which it increases testosterone levels. More studies are needed to research creatine's effect on testosterone when supplemented by women. An increase in dihydrotestosterone (DHT) was observed in one study, but this has not been replicated.
How to take it
The best way to supplement creatine is to take creatine monohydrate. Other forms of creatine may be more expensive, but studies have not found them to be more effective than creatine monohydrate.
If you are particularly sensitive to creatine’s digestive side-effects, which include nausea and cramping, consider supplementing micronized creatine, which may be gentler on the digestive system.
The standard daily dose for creatine is 5 g a day. This is enough to improve power output. People with more muscle mass may benefit from a higher daily dose, as much as 10 g, but this claim is not fully supported by the evidence. To supplement 10 g, split it into two doses of 5 g during the day.
Loading creatine means taking a high dose of creatine for a short period of time before moving down to a smaller maintenance dose, which can be taken indefinitely. This is not necessary for effective supplementation. Though loading may result in benefits appearing slightly faster, results normalize after a few weeks.
Some people are creatine non-responders, which means creatine is unable to pass from their blood to their muscles.
More research is needed to find a proven way to circumvent creatine nonresponse. Some evidence suggests it helps to take creatine with a meal high in both protein and carbohydrates, close to the time of actual muscle 09 Testosterone Boosting & Enhancement Base Supplements (cont.) contraction. If you experience creatine nonresponse, consider taking creatine with a meal either before or after a workout.
If you respond to creatine, you don’t have to worry about timing supplementation, though you will probably want to take it with a meal to lower the risk of an upset stomach.
Testosterone is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of the metabolic syndrome. In males and females, low testosterone has been associated with depression.
Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.
Lifestyle
To optimize your testosterone levels, you don’t only need the proper amounts of vitamins and minerals but you also need to sleep well, exercise, and keep a healthy weight.
1. Sleep
Lack of sleep causes numerous health issues. Notably, it decreases testosterone production and facilitates fat gain (and we’ll see that fat gain itself can impair testosterone production). Getting enough quality sleep is so important that we will be publishing an article on that soon.
2. Physical activity
Resistance training can raise testosterone levels for 15–30 minutes post-exercise. More importantly, it can benefit testosterone production in the long run by improving body composition and reducing insulin resistance.
Overtraining, however, is counterproductive. Prolonged endurance exercise especially can cause your testosterone to drop. Ensuring adequate recovery time will help you receive the full benefits of physical activity.
3. Weight management
Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes, are strongly linked to decreases in testosterone, particularly in middle-aged and older men.
If you gain weight (as fat), your testosterone production drops. Fortunately, if you lose weight, your testosterone production can climb back up.
As this figure shows, observational studies have seen consistent results: in people who are overweight or obese, the greater the weight loss, the greater the testosterone increase.
These results have been echoed in clinical trials. A meta-analysis of 24 RCTs looked at weight loss caused by diet or bariatric surgery In the diet studies, the average 9.8% weight loss was linked to a testosterone increase of 2.9 nmol/L (84 ng/dL). In the bariatric-surgery studies, the average 32% weight loss was linked to a testosterone increase of 8.7 nmol/L (251 ng/dL).
You need not lose huge amounts of weight to see a bump in testosterone levels, either: a 5% loss in weight can increase total testosterone by 2 nmol/L (58 ng/dL).
Supplements
Only a few supplements have been shown to benefit testosterone production. Among those, the evidence mostly supports vitamin D and zinc, followed by magnesium. Two caveats should be kept in mind, however:
- Supplementing with a vitamin or mineral is likely to help you only if you suffer from a deficiency or an insufficiency in this vitamin or mineral.
- Correcting a deficiency or an insufficiency is more likely to raise your testosterone levels if they are low.
Zinc
Why you should take it
Zinc is a dietary mineral that is often promoted for boosting testosterone. It's true that taking a zinc supplement can increase testosterone levels, but only in people who have a zinc deficiency. Athletes are more prone to zinc deficiency than the general population because zinc can be lost through sweat.
Zinc deficiencies are associated with lower testosterone levels, so if supplementation brings zinc levels back to normal, testosterone levels will rise with it. It is important to note that increasing zinc levels above normal body levels will not increase testosterone any further. High doses of zinc can irritate the gastrointestinal tract and cause liver and kidney damage. Over time, high doses of zinc can result in a copper deficiency.
How to take it
Zinc should be supplemented in the range of 25 - 30 mg of elemental zinc per day. Elemental zinc refers to the weight of zinc itself, and excludes the weight of the compound it is supplemented with to help absorption. For example, consuming 230 mg of zinc gluconate means consuming 30 mg of elemental zinc. The label displays the elemental dosage, not the total dosage.
Zinc should be taken with meals, since some people may experience nausea after supplementing zinc on an empty stomach. Do not pair zinc with minerals like calcium, magnesium, and iron in combined doses of 800 mg or more. Combining them at low doses is fine, but in high amounts the minerals will compete for absorption and limit the overall effectiveness of supplementation.
Note: This dose is commonly recommended for athletic people who have high zinc losses in sweat. If you are either sedentary, don't produce a large amount of sweat, or have a diet moderate to high in meat products this dose could be dangerous for long-term daily usage. If that is the case, then reduce the daily dose to the range of 10-20 mg daily.
Magnesium
Why you should take it
Magnesium is a dietary mineral, like zinc. Magnesium deficiencies are associated with lowered testosterone levels.
Supplementing magnesium when deficient in magnesium will restore testosterone levels to normal. People without a magnesium deficiency should not supplement magnesium, as it will not raise testosterone levels above normal.
Like zinc, magnesium is lost through sweat, so it is often recommended for athletes.
How to take it
The standard dose for magnesium is 200 mg of elemental magnesium, though doses of up to 400 mg can be used. Elemental magnesium content is found on the supplement label. It is the amount of magnesium in the supplement, excluding other compounds that may be included.
Magnesium can be supplemented through magnesium citrate, magnesium diglycinate, and magnesium gluconate. Magnesium oxide is not recommended for supplementation because it is poorly absorbed and is more likely to cause intestinal discomfort and diarrhea.
Magnesium gluconate should be taken with a meal to increase the absorption of the supplement, but other forms of magnesium can be taken either with food or on an empty stomach.
Vitamin D
Why you should take it
Vitamin D has often been researched in the context of male fertility. In fact, vitamin D receptors are located on sperm cells. Vitamin D may also play a role in the production of steroid hormones.
Studies have shown that for men with low vitamin D levels, supplementing vitamin D over the course of a year resulted in an increase in testosterone levels. It is not known if this is due to fixing low testosterone or due to an inherent increase in testosterone, as the study was conducted in middle-aged men who may have experienced an age-related testosterone decline.
Vitamin D is a base supplement because it is very safe, cheap, and guards against low testosterone levels. Most people do not get enough vitamin D. People living near the equator that get a lot of sun may not need to supplement vitamin D. Vitamin D should be supplemented throughout winter, since sun exposure is less frequent during cold seasons.
Note: People with darker skin tones will require more sun exposure than lighter skinned people to get the same amount of vitamin D.
How to take it
To supplement vitamin D, take between 2,000 – 3,000 IU a day. The lower end of the range our usual recommended dose, while the higher end is similar to the dosages used in studies on vitamin D and testosterone. Vitamin D should be taken with meals containing dietary fat. It is sometimes taken in the morning due to anecdotal reports that it may impair sleep quality if taken too close to bedtime.
Creatine
Why you should take it
Creatine is a small organic acid which serves as an energy intermediate, replenishing ATP levels in a cell faster than glucose or fatty acids. It is most well known for its ability to increase the rate of muscle growth and improvements in strength during training.
Creatine has been investigated for its interactions with androgens a few times, and in young men (18-35 age bracket) it appears to cause a mild but reliable increase in testosterone concentrations by around 20-25%. This increase in 08 Testosterone Boosting & Enhancement Base Supplements (cont.) testosterone is thought to be partially responsible for the effects of creatine on muscle growth and power output.
Creatine is safe, but further research is needed to determine the mechanism through which it increases testosterone levels. More studies are needed to research creatine's effect on testosterone when supplemented by women. An increase in dihydrotestosterone (DHT) was observed in one study, but this has not been replicated.
How to take it
The best way to supplement creatine is to take creatine monohydrate. Other forms of creatine may be more expensive, but studies have not found them to be more effective than creatine monohydrate.
If you are particularly sensitive to creatine’s digestive side-effects, which include nausea and cramping, consider supplementing micronized creatine, which may be gentler on the digestive system.
The standard daily dose for creatine is 5 g a day. This is enough to improve power output. People with more muscle mass may benefit from a higher daily dose, as much as 10 g, but this claim is not fully supported by the evidence. To supplement 10 g, split it into two doses of 5 g during the day.
Loading creatine means taking a high dose of creatine for a short period of time before moving down to a smaller maintenance dose, which can be taken indefinitely. This is not necessary for effective supplementation. Though loading may result in benefits appearing slightly faster, results normalize after a few weeks.
Some people are creatine non-responders, which means creatine is unable to pass from their blood to their muscles.
More research is needed to find a proven way to circumvent creatine nonresponse. Some evidence suggests it helps to take creatine with a meal high in both protein and carbohydrates, close to the time of actual muscle 09 Testosterone Boosting & Enhancement Base Supplements (cont.) contraction. If you experience creatine nonresponse, consider taking creatine with a meal either before or after a workout.
If you respond to creatine, you don’t have to worry about timing supplementation, though you will probably want to take it with a meal to lower the risk of an upset stomach.